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Training Log Archive: acejase

In the 7 days ending Mar 27, 2016:

	activity	#	time	miles		km		+m
	Running	3	2:46:45	21.66	(7:42)	34.86	(4:47)	257
	Cycling	4	2:15:05	30.05	(4:30)	48.35	(2:48)	495
	Orienteering	2	2:06:42	10.92	(11:36)	17.58	(7:12)	551
	Stretching & Exercises	2	35:00
	Total	11	7:43:32	62.63		100.79		1303
	[1-5]	9	7:08:21
averages - weight:77kg

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Sunday Mar 27, 2016 #

9 AM

Orienteering warm up/down 11:56 1.79 km (6:41 / km) +58m 5:45 / km
ahr:127 max:148 shoes: Innov-8 X-Talon 212

Run to start. Great to see so much chatter amongst the punters along the track.

Orienteering race 37:36 4.78 km (7:52 / km) +109m 7:03 / km
ahr:150 max:167 (injured) shoes: Innov-8 X-Talon 212

Easter Day 2. Started steady trying not to go too hard to early. Was careful to 1st with a few direction changes but got it well in the end if slowly. Strong up the hill to the 3rd and saw Mounty coming out of it who'd started 2 mins before me but the in and out meant he was out of sight. Next leg was long along the spur and down which unfortunately I stuffed up coming down 1 gully system too early. Lost 2mins Plus and saw Jock leaving it who'd started 2 mins after me.
Next few recovered and running fast trying to re-catch Jock but unfortunately on way down long spur to 7 rolled ankle. I couldn't stamp it out in 30s which was bad sign. Endorphins kicked in and tried to jog but then had lot of pain up outside of leg to just below knee - real nerve pain. Tried to jog it out but was struggling and started worrying about marathon in a few weeks. Also thought at best I was going to be able to jog/limp rest of course not race so decided to walk home. Long walk and by the time I got back to finish I was pretty limpy with pain below knee so seemed like I'd made right call. Certainly walking downhill was no good. Cathy very kindly had a look and taped up below knee as well as recommending icing. Bugger.

C • Bugger bugger bugger! 3

Saturday Mar 26, 2016 #

9 AM

Orienteering warm up/down 12:35 1.76 km (7:08 / km) +133m 5:11 / km
ahr:131 max:155 weight:77.2kg shoes: Innov-8 X-Talon 212

V steep jog to the start. Thought I was running late so ran whole way. Got there 10mins early. Nice views but.

Orienteering race 58:24 8.36 km (6:59 / km) +248m 6:05 / km
ahr:162 max:171 shoes: Innov-8 X-Talon 212

Easter Day 1, M40, Isaacs Ridge. Wanted to start strongly and focussed on map. First one was long down and across leg through paddocks which ran straight and did well. Wasn't expecting so much in paddocks but most of early part was in the open. I ran pretty hard early and over cooked it a bit so by mid way the fatigued brain was getting scrappy navigationally. Thats the way it was for the rest of the course with just holding it together and some scrappiness. Having said that there was a few controls where I was able to think 'its behind that rock' and it was. Bruce A caught me 6 mins(!) just as we hit the final two track legs and he had Jock with him (caught me 2mins). Bruce was running in another gear to me so just tried to hang on to the finish. He was a cut above everyone else too winning the day with Jock 2nd. Mounty got me by 3s, I was 4th and Hoggster 40s behind me and Jonno a few further mins back. Although thats all just what I think as results crashed not long after I looked. Physically tough course and importantly orienteered a lot better than earlier this year.

Orienteering warm up/down 6:11 0.89 km (6:57 / km) +3m 6:51 / km
ahr:122 max:130 shoes: Innov-8 X-Talon 212

V short cool down before commentary.

Friday Mar 25, 2016 #

Note
weight:77.1kg

Thursday Mar 24, 2016 #

12 PM

Running warm up/down 8:12 1.63 km (5:02 / km)
ahr:127 max:139 weight:76.7kg shoes: Nike LunartempoV2

Bit late so warm up just round th ovals.

Running intervals 23:57 5.09 km (4:42 / km)
ahr:156 max:172 shoes: Nike LunartempoV2

12*1min on 1min off with Industry boys. Cooler for first time in ages and felt pretty smooth and kept form. Good session. Popped a little on 2nd last but Minto cheering us all on for the last meant finished strong. Big group today.

Running warm up/down 9:13 1.92 km (4:49 / km) +2m 4:47 / km
ahr:147 max:152 shoes: Nike LunartempoV2

Cool down with Jacob and Alan.

10 PM

Stretching & Exercises 25:00 [0]

Wednesday Mar 23, 2016 #

8 AM

Running 56:48 10.72 km (5:18 / km) +175m 4:54 / km
ahr:135 max:151 weight:76.4kg shoes: Nike Vomero10

Run in to work. Legs stiff and tired round hip flexors. Beautiful crisp morning with light fog. Lovely.

12 PM

Note

Froggas sprint finish at Sri Chimnoy Fun Run last week. Impressive:

And he wins!!!!

C • awesome! 3

2 PM

Cycling 34:06 11.86 km (2:52 / km) +146m 2:43 / km
ahr:108 max:124 shoes: Trek Domane 4.3

RHFW to get to school pick up in time.

Tuesday Mar 22, 2016 #

9 AM

Cycling 31:42 11.96 km (2:39 / km) +107m 2:32 / km
ahr:105 max:129 shoes: Trek Domane 4.3

Frisky ride in thanks to 2 large coffees.

5 PM

Running tempo 1:08:35 15.5 km (4:26 / km) +80m 4:19 / km
ahr:149 max:166 weight:77.6kg shoes: Nike LunartempoV2

2 *20min tempo efforts (4min ks) along last 10k of marathon course. Felt really good - legs were stiff and tired from weekend but felt comfortable at pace and in control. Felt strong. Good training.

9 PM

Stretching & Exercises 10:00 [0]

Monday Mar 21, 2016 #

9 AM

Cycling 32:44 11.85 km (2:46 / km) +109m 2:39 / km
ahr:100 max:121 shoes: Trek Domane 4.3

RITW. When did it get cold? I blame Blair.

6 PM

Cycling 36:33 12.68 km (2:53 / km) +134m 2:44 / km
ahr:96 max:120 shoes: Trek Domane 4.3

RHFW. Less cold.

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